Rabbit, Rabbit

Thursday, August 1, 2013



3 Power Cleans @ 75-80%

*Cleans should be TnG (touch and go)


“Rabbit, Rabbit”

5 Rounds

7 Power Cleans (155/115)

21 Push-Ups

THIS SATURDAY, August 3rd we will be hosting the 31 Heroes workout with heats beginning at 9:00am.  Please visit the 31 Heroes website for more information and to officially register.  The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

If you would like to do the workout, please also sign up at the gym.  It is a partner workout.  Sign up with a partner, or we can help find one for you!

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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